Alexis

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation and Increasing Heart Rate 8-12 Minutes (Steady movement through […]

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds 12 Big Arm Circles (Forward/Backward) 8 Lunge Elbow to the Floor (Total) 6 Inchworms Boston Harbor Bodyweight (AMRAP – Reps) 2 Sets AMRAP 7 Minutes 10-20-30-40…. Stepback Lunges 5-10-15-20…. Chair Dips -Rest 3:00 between setsWORKOUT STRATEGY & FLOW: The flow goes like this: 10

P6 CrossFit – CrossFit View Public Whiteboard Warm-up Banded 5s Row/Bike/Run at an easy pace to get warmed up. Line Drills Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High Knees Butt Kicks Take a couple minutes

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 100m Jog or :30 High Knees 5 Push Ups to Downward Dog 10 Air Squats Murph Bodyweight (Time) 800m Run Directly into, AMRAP 10 Minutes: 10 Table Rows or 5/5 Bent Over Single Arm Rows 10 Push Ups 15 Air Squats @10 Minute mark,

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Single Leg Calf Raises (Each Leg) :30 Single Arm Dumbbell Overhead Hold (R/L) Or Side Plank (R/L) Black Ranger Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Hand Release Push Ups 1:00 Max Mountain Climbers 1:00 Max Alternating

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 6 Alternating Lunge Elbow to the Floor (Total) 12 Air Squats Pink Ranger Bodyweight (Time) For Time: 50 Cossack Squats (Total) 50 Alternating Box/Chair Step Ups (Total) 50 Alternating Stepback Lunges (Total) 50 Jumping Air SquatsWORKOUT STRATEGY & FLOW: This is a

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep – (perform after the metcon) A) Burgener Warm Up

P6 CrossFit – CrossFit View Public Whiteboard Lord Zedd (Distance) Erg Workout 3min at fast 4min at easy/mod 5min at easy 4x (3min at easy/mod, 20sec sprint at max effort) 5min at easy 4min at easy/mod 3min at fastRich Froning’s BikeErg (Est Paces): Max Effort: 100% Effort Hard/Fast: 290 to 325 watts Moderate: 270 to

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 20 Bodyweight RDLs 10 Dynamic Squat Stretch Bonus Workout (Time) 10 Rounds: *Alternate rounds with a partner* 10 Burpees 15 Air Squats 20 Ground to OverheadAthletes Notes ***If you don’t have a partner, complete 5 rounds with 1 minute rest b/t rounds.

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Workout Prep 10 Double Unders or 20 Singles 4 Single Arm